An age-old approach that may enable you harness robust power and alter your life is kundalini yoga.
Kundalini shakti that stays inert on the base of the backbone within the root chakra will be awoken by performing kundalini yoga poses. It additionally encourages the free move of prana power, which aids in enhancing self-awareness.
You’ll maintain poses longer when practising kundalini yoga along with repeating asanas. The flexibility to repeatedly repeat poses in an organized move requires each psychological and bodily toughness.
Advantages of Kundalini Yoga Poses
With the follow of kundalini yoga poses, the power on the navel level will likely be balanced, strengthened, and centred. It’s the power of digestion which comes from Samana Vayu. You will have limitless power and the ability to vary your self at will when your navel centre power is strong. Moreover, it’ll assist the physique calm down and strengthen whereas stretching and releasing any stress that has constructed up.
Moreover making us stronger and extra sturdy in our yoga follow and different sides of our lives, this enhances our endurance and stamina. In addition they foster a goal-driven perspective by expelling nervousness and insecurity.
Athletes can considerably profit from this kriya as it’ll assist them carry out at their greatest throughout follow and competitors.
On a deeper stage, it opens up the third chakra, your navel-based power level which is the seat of willpower, transformation, and empowerment.
The 13 Kundalini Yoga Poses
To facilitate your follow, we now have described under a set of 13 yoga poses that when achieved in a sequence will be of nice benefit in your physique and kundalini awakening.
Right here, it’s price mentioning that this set of 13 poses of kundalini yoga is also called the Superior Stomach Strengthening Kriya, which primarily works in your core. It’s mentioned activating your core will help you overcome unhealthy habits. This complete sequence of 13 poses is without doubt one of the simplest Kundalini kriyas for acquiring the braveness to interrupt destructive habits.
Additionally learn: Kundalini Yoga Kriyas to Awaken Your Shakti
Allow us to see these poses one after the other:
1. Alternate leg elevate
This beginning kundalini yoga pose helps open your hips and can spark power on the navel. Opening and stretching the groin may also stimulate the root chakra the place kundalini really resides. A slight stretch can be felt on the decrease again.
You have to be cautious to not power the lifting of the leg. As per your flexibility, use the assist of your hand to maintain the leg lifted until you’ll be able to obtain the right alignment.
Steps to carry out
- Lie down in your again.
- Hold your palms beside your physique, palms dealing with down. Alternatively, place your hand below your buttocks in the event you want further assist.
- Inhale and elevate your proper leg upwards. Raise till your leg makes a 90-degree angle with the bottom.
- Flex your toes such that your toes are pointed in the direction of the ceiling.
- Exhale and slowly convey your leg down.
- Repeat the identical course of with the left leg.
- Observe this motion on each legs for 3 minutes.
2. Cross crawl
Right here additionally, you will be utilizing your arm which is able to stretch the torso and shoulders. The knee bending will stimulate your belly organs and strengthen your thigh and calf muscle tissue. Whereas doing this pose, convey your consciousness to the navel area.
Steps to carry out
- Hold mendacity in your again along with your palms beside your physique.
- Inhale and bend your proper knee. Convey the knee as near the chest as doable.
- Concurrently, elevate your left arm and take it again to the bottom as you’ll whereas swimming backstroke.
- Convey your leg and arm to the unique place and relaxation for 2-3 seconds.
- Repeat the identical course of with the left leg and proper arm.
- Observe this motion alternatively for 3 minutes.
3. Downward-facing canine
Similar to the standard downward-facing canine of hatha yoga, this inversion pose encourages blood and power move to the pinnacle. This can activate the third eye and the crown chakra to boost your focus and focus.
Steps to carry out
- Stand straight along with your toes unfold shoulder toes aside.
- Lengthen your backbone and bend down out of your hips.
- Place your palms on the bottom along with your arms unfold barely narrower than shoulder width.
- Unfold your fingers and make the information of the thumbs of each palms contact one another, if doable.
- Raise weight off of your shoulders by drawing your hips up and again whereas sustaining core stability.
- Hold your elbows and knees straight however don’t lock these joints. Let your head dangle freely.
- Maintain this pose for 3 minutes whereas taking deep breaths.
Additionally learn: 8 Methods to Open Third Eye Chakra for Non secular Awakening
4. Cobra pose
Though the goal is barely completely different, the follow of this pose is corresponding to Hatha yoga. The cobra pose is utilized in Kundalini yoga to stability the Apana Vayu. Moreover, it improves the move of prana power, channelling it within the course of the upper chakras.
Steps to carry out
- Lie down in your abdomen.
- Place your forearms beside your ribs and your legs joined collectively. The highest of the toes must be positioned flat on the bottom.
- Put your chin on the bottom and convey your palms to be positioned under your shoulders. Unfold your fingers to create a agency base to unfold the burden evenly.
- Inhale and elevate your head, chest, and backbone upwards whereas maintaining your pelvis and legs on the mat.
- Hold your shoulders away out of your ears and shoulder blades pressed in the direction of the again. Be certain that your arms are shoulder-width aside.
- Your decrease physique, from the pelvis to the toes will stay in touch with the bottom.
- Keep on this pose for two minutes whereas practising Breath of Hearth.
5. Yoga crunch
In crunches, the torso is bent up and down whereas isolating the motion of the legs.
The up-and-down motion of this pose focuses on constructing power within the navel area, often called manipura chakra in yoga. Because the belly muscle tissue are pressed and launched, it’ll strengthen the core muscle tissue whereas stimulating the belly organs as properly. Your backbone can be lengthened and stretched which is able to assist in the free move of power.
Steps to carry out
- Flip over onto your again, bend your knees, and put your toes hip-distance aside on the bottom.
- Widening your elbows, entwine your palms behind your head.
- As you increase your head off the ground, use your palms to brace it. Keep away from pulling along with your palms or arms.
- Keep a straight decrease again all through the exercise.
- Take a sluggish breath in, then slowly curl up whereas contracting your belly muscle tissue whereas exhaling to the rely to 6.
- Inhale and as you progress again, progressively calm down your belly muscle tissue.
- Proceed with this motion for two minutes.
6. Stretch pose
This kundalini yoga pose is used to stretch the whole physique in a supine place. It revitalizes and cleanses the blood whereas additionally refreshing the nervous system and strengthening the belly organs. The third eye chakra, which calms the thoughts and boosts shallowness, is one other space that the stretch posture concentrates on.
The strengthening of the reproductive organs on this pose makes it particularly useful for girls.
Steps to carry out
- Lie down in your again.
- Lengthen the again of your neck and elevate your shoulder and higher again off the bottom.
- Raise your decrease leg roughly 6 inches from the bottom. Hold your decrease again on the bottom and repair your gaze on the information of your toes.
- Hold your hand stretched out in entrance of you with palms down however not touching your physique. It’s also possible to place them beside you, with palms dealing with inwards and barely lifted from the bottom.
- If you happen to really feel any discomfort in your decrease again, place your palms below your buttocks for assist or flippantly relaxation the heel on the bottom.
- Observe Breath of Hearth on this pose.
- Observe this pose for 3 minutes.
7. Leg Thrusts
This pose is a variation of the cross crawl. The power of the navel and decrease chakras are introduced into concord by this pose.
Steps to carry out
- Hold mendacity in your again and lift each knees as much as your chest.
- Convey your knees to your chest. Hold your palms beside your physique, palms dealing with down. Alternatively, place your hand below your buttocks in the event you want further assist.
- Inhale and straighten your left leg in order that it’s only some inches off the bottom. Change your legs as you exhale.
- Proceed this biking movement for two minutes whereas taking deep highly effective breaths.
8. Bow pose
With this pose, we’re capable of direct the power we now have been growing towards the guts chakra, giving us a way of brightness and openness. By producing power within the navel area, this pose additionally stimulates the power within the backbone and enhances digestion.
Steps to carry out
- Flip round and lie in your abdomen.
- Raise your decrease leg whereas bringing the toes near the buttocks. The soles of your toes will likely be down such that the toes must be pointed in the direction of the pinnacle.
- Take your palms to the again and grasp the ankles or tops of the toes.
- Push out your shins as you elevate your head and higher torso. Pull in your arms to keep up stability within the pose.
- Hold your elbows straight and lengthen the again of your neck.
- Maintain this pose and breath lengthy deep breaths.
- Observe it for two minutes.
9. Relaxation on abdomen
Simply because the identify suggests, this can be a stress-free pose to assist your physique take the time to soak up the power generated until now. It’s going to additionally enable you maintain until the top of the sequence.
Lay in your abdomen along with your head turned to the facet and your arms subsequent to your physique. Spend 1-minute respiratory and stress-free.
10. Youngster’s pose with arms in entrance
The kid’s pose can be a soothing pose however right here the slight inversion brings the power and blood move to the pinnacle. It is usually an effective way to progressively lengthen and stretch the backbone and neck which is able to permit the kundalini to ascend to the crown chakra simply.
Steps to carry out
- Hold mendacity in your again and ensure the highest of your toes are mendacity flat on the bottom.
- Along with your brow touching the bottom, elevate your pelvis and place your buttocks in your heels.
- You’ll be able to create a spot between your thighs in case you are unable to press your stomach totally.
- Hold your palms shoulder-width aside and stretched out in entrance of you.
- Maintain the pose for 1 minute whereas respiratory usually.
11. Camel pose
With this pose, we’re capable of direct the power we now have been growing towards the guts chakra, giving us a way of brightness and openness.
Steps to carry out
- Stand up till your torso is straight and you’re standing in your shins and knees. Fingers must be positioned on hips.
- Pull in your abdomen to assist your decrease again. Roll your shoulder blades again and right down to open your chest.
- Take a deep breath in and lift your chest.
- Progressively tilt again until you’ll be able to maintain your heels.
- If you happen to lack flexibility, preserve your palms in your hips along with your chest open huge in the direction of the sky.
- Raise your head again in the event you discover it appropriate in your neck.
- Maintain the pose for 1 minute.
12. Youngster’s pose with arms alongside the physique
The ultimate baby’s pose is to counter the above camel pose in regard to spinal decompression. The flexion of the spinal column will assist launch any stress or blockage within the chakras and bodily enhance the flexibleness of the backbone.
Steps to carry out
- As you come again to the unique place from the camel pose, slowly sit down in your heels.
- Bend your torso down from the waist and place your brow on the bottom.
- Place the arms at your sides, palms dealing with up.
- Spend 1 minute on this place whereas taking an everyday breath.
13. Deep rest in Shavasana
The deep rest technique utilized in Kundalini Yoga is corresponding to how we end a hatha yoga follow with Savasana (Corpse Pose). Its objective is to permit the physique to expertise and embrace the transformations that the kriyas result in.
All you must do is get in your again and preserve your arms by your facet along with your palms up. For five to 7 minutes, relaxation whereas maintaining your eyes closed.
